taraexI love this exercise. Not only does it work the obliques (which are important for generating power with spiking and serving), but it also strengthens the shoulders, back and glutes too. Being strong through these muscle groups will not only help to reduce the risk of injury, but can help to improve your performance, increasing jump height and spike power.

To complete this exercise, lie on your side with your knees bent and place your elbow under your shoulder. Push through your elbow and knees to lift your hips off the ground. You should now be in a side plank position. Keeping your toes together, rotate your top knee up towards the sky.

Hold this position for 30 seconds, and repeat three times each side.

Once you have mastered this exercise, try this progression – place a theraband around your knees for extra resistance! It will make your bum burn!


If you are interested in improving your strength, preventing injuries and enhancing your performance on the court, come and see one of our physiotherapists at Star Physio.

Tara West, Physiotherapist, Star Physio